Cautiously approach supplements for weight loss that make unfounded claims. Certain types of amino acids, especially the three branched-chain amino acids and phenylalanine are marketed widely for weight loss. Upon closer observation, it seems like the evidence supporting these claims is outdated and limited. As protein components can be found in several foods you eat. While we wait for solid research and evidence supporting this amino acid diet for weight loss approach, it is better for us to stay on a weight loss approach that has been proven. Thankfully you can introduce whey protein to your diet as a way of shedding off weight.
There are two proteins found in milk, whey, and casein. Whey protein may be extracted from milk’s casein or gotten as the by-product of processing cheese. Whey protein is considered to be a complete protein because it has all nine essential amino acids. The lactose in whey is also very low. Several benefits have been attached to whey protein consumption and still, there are possibilities of it having more therapeutic properties. Before we go on to mention how protein can be introduced to your diet let’s show you that your popular amino acid supplement may not claim to be all it is especially when it comes to weight loss.
Amino Acid Diet For Weight Loss
These are the two most popular amino acids connected with weight loss. Valine, leucine, and isoleucine are the three branched-chain amino acids. Their link with weight loss started from limited published research in 1990 claiming that BCAAs combined with a calorie diet helps in weight loss.
In January 1997 another study published that elite wrestlers lost significant weight after using BCAA’s with restricted calorie intake.
Recently published studies confirming these earlier findings are lacking and we can’t be sure if BCAAs supplements are solely effective for losing weight.
Phenylalanine is another widely marketed substance for suppressing one’s appetite. However, just like with BCAAs, there is outdated and limited evidence supporting this claim.
While it might be true that phenylalanine does contribute to appetite control, there is only one available piece of evidence, research published in 1994. This study reported phenylalanine to be a stimulating factor that triggers cholecystokinin, the hormone in charge of appetite suppression.
People who participated in this study took the amino acid phenylalanine twenty minutes before eating their special low-calorie meal and they reported to have felt more full than those using a placebo.
Phenylalanine may be useful for weight loss if this experiment gives the same results today but it will only be able to do that through the influence it had on appetite. There is a need for more research to be conducted in similar ways.
Is Whey Protein The Answer?
When producing cheese, that watery milk portion gotten is called whey and it is usually extracted from the animal’s curd. Whey’s protein is of high quality and can be used to help in weight loss.
Supplements of whey protein are usually in their powdered form and are sold at local food health stores.
Whey is highly nutritious, for example, it contains bioactive peptides and calcium and the nine essential amino acids including the popular branched-chain amino acids. Combining whey with a low-calorie diet may be an effective way of increasing fat metabolism and retaining lean muscle, this information is based on a study published in March 2008. This study suggests that supplementing whey protein results in more loss of weight than dieting alone.
Whey protein is currently a popular weight loss supplement. It is one protein that can boost your energy by eighty to a hundred calories daily. Whey makes people eat about four hundred and forty calories each day.
A study showed that getting twenty-five percent of your daily calories through protein will reduce your cravings by sixty percent and also your desire for late-night snacks will be reduced by half.
Whey is good for increasing your daily protein intake and this serves as a major weight loss benefit. From the results of several studies we know that when you replace calorie sources with whey and also engage in weight lifting, you are likely to live about eight pounds of your body weight, which is 3.5kg while also increasing muscle mass.
You should try supplementing whey protein if you want to lose weight at the same time retaining some muscles.
Aside from its weight loss effect, there are other benefits to be gotten from using whey protein.
Beneficial nutrients such as immunoglobulins, beta-lactoglobulin, lactoferrin, and alpha-lactalbumin are present in whey.
Other benefits of when include, reducing sugar, blood pressure, depression, and stress symptoms.
Whey also protects the body from cancer, improves immunity, increases the density of bone mineral, reduces hepatitis symptoms, and increases mice’s lifespan.
The high amount of cysteine, an amino acid in the protein mediates these numerous health benefits. How does cysteine do this? It increases glutathione levels, glutathione is a major antioxidant in the body cells.
Whey protein is very pop amongst athletes too because if it helps in improving muscle strength and mass. A lot of bodybuilders and athletes combine whey protein with their proteinous duet and workouts for optimal erect.
The commonly recommended daily whey protein intake is 25-50 gms best used after workouts.
You are to follow the instructions written on the package. If you already have a high protein intake then it is not necessary to include whey protein.
People with liver or kidney issues are advised to abstain from using when or they should consult a doctor before doing so.
Excess whey protein consumption may lead to digestive issues like pain, cramping, flatulence, diarrhea, and nausea. Some people have allergies too. These people may have to use other amino acids diet weight loss plans particularly those similar to try protein.